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How To Find Your Fighting Weight

Updated: Jun 16, 2021

The term "fighting weight" is very common within the boxing and martial arts world.

A fighting weight is defined as the weight that you are most physically fit. In other words, your fighting weight is equivalent to your “healthy weight.”

Although the average man doesn’t throw right hooks or roundhouse kicks for a living, it’s a good idea to know how to find your healthy weight.

Let’s take a look at an easy, 2 step method that you can use to calculate your healthy weight.

step 1: calculate your bmi (body mass index)

Your BMI (body mass index), is a calculation that is used to determine your level of leanness, and is based on your height and weight. According to this calculation, a normal BMI is less than 25, overweight is between 25-30, and obese is 30 and above.

"The goal is to have a BMI of less than 30."

To calculate your BMI, click here

Although the BMI is a helpful tool, it does have some limitations that is worth mentioning.

BMI can be abnormally high for healthy men who are very muscular, and says little about other important health risks.

It’s also possible to have a completely normal BMI and still have unhealthy belly fat. This limitation leads us to the last step for calculating your fighting weight.

step 2:Measure your waist circumference

Since the BMI is slightly limited in its accuracy, we must use an additional tool known as your waist circumference. According to the NIH (National Institute of Health), men who have a waist circumference greater than 40 inches are at an increased risk of diseases such as high blood pressure and diabetes (1).

It’s very important to mention that your waist circumference is not your actual belt size, and should be measured at the level of your belly button.

Checking your waist circumference is quick, easy to do, and only requires a body tape measure.

"The goal is to have a waist circumference less than 40 inches."


By calculating your BMI and waist circumference, you now have a way to find your fighting weight.

If your BMI is less than 30 and your waist circumference is less than 40 inches, you’re on the right path.

If your numbers are above these values, this means that you’re at risk and it’s time to get down to a healthy weight.

For more information about becoming the healthiest version of yourself, please subscribe to my monthly newsletter and receive a free download of the: "Ultimate Weight Loss Checklist"

Thank you, and stay healthy!

Aaron Henry PA-C

Men's Health Coach

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